Saturday Oct 23

Part 1: Have athletes pick 1 of the extra work pieces to do, then the class will perform part 2Part 1: Have athletes pick 1 of the extra work pieces to do, then the class will perform part 2

800 M Run

80 Wall Ball (RX: 20/14)

60 Chest to Bar Pull Ups

600 M Run

60 wall Ball

40 Chest to Bar Pull Ups

400 M Run

40 Wall Ball

20 Chest to Bar Pull Up

ADDITIONAL OPTIONAL WORK:

A) 3x 3-5 Strict Weighted Chin Ups (if athlete can’t do weight yet, perform the reps unweighted)

B) Every 2:00 x 5 – 3-5 Ring Muscle Up (build on quality each set) (may perform bar MU if needed)

C) Ski Intervals 5 x 200 M Sprint (Rest 1:00)

B) Superset:

3×8-12 DB Bent Over Row

3×8-12 DB Skull Crushers (on bench or floor)

3×8-12 DB Bicep Curls

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD